GLASS HALF FULL
According to research from the U.K., optimistic athletes are less likely to become injured, and they bounce back faster if they do get hurt. The reason: Glass-half-full guys may simply be more conscious of injury-prevention practices, or they may experience less stress during competition, reducing their susceptibility to injury, says study author.

EAT YOUR GRAINS
An eight-week study from Tufts University found that eating whole grains – like whole wheat, flour, oatmeal, and brown rice – can help the body burn up to an extra 100 calories a day. The reason: Whole grains impacts how other foods are digested, says study author. Participants also saw a modest boost in their immune systems and had faster resting metabolisms. Another study found that eating brown rice instead of white rice actually speeds up weight loss and is the equivalent to talking a 30-minute brisk walk.

EXERCISE PROTECTS THE HEART
A study from five universities that shows exercise gave participants a protective benefit to the heart even after just running 30-minutes on the treadmill.

FOCUS ON THE FINISH
A French study suggests that you’ll run faster if you focus more on the finish line than on your performance. Athletes who were assigned a goal-oriented task (completing a race as quickly as possible) sprinted significantly faster than those given a performance-related task (honing their running form). The reason: Your brain can’t react as quickly as your muscles can, so focusing on each step only slows you down, says study author.

PASTA AND HEALTHIER YOU
New research shows that people who regularly eat pasta have better overall diets and healthier blood sugar levels than those who avoid it. The findings also showed pasta eaters have higher levels of vitamins and nutrients most people lack – like folate, iron, and fiber.

HARDGAINER BASICS
Skinny guys can train and build muscles effectively by going to the gym three to four times a week. Training every day and pushing too hard will lead to overtraining. Perform compound exercises, those that work multiple muscles – such as squats, deadlifts, bench press, and pull-ups.

VEGGIE AND MUSCLES
A study published in the American Journal of Clinical Nutrition, showed that vegetarians can build muscle mass just as effectively as those who eat meat. The study found that animal protein and plant protein appear to benefit muscle health equally.

70%-90% of immune system function occurs in the gastrointestinal tract, and is dependent on balance between beneficial bacteria, and harmful bacteria. Antibiotics wipe out all types of bacteria, and it is essential to reseed the GI tract with the “good” bacteria (probiotics) after taking antibiotics to avoid dysbiosis (imbalance). Non-pasteurized, fermented or cultured foods are a great natural source of probiotics (think fresh, sauerkraut, kimchi, Miso, or Tempeh). Probiotic supplements with multiple strains and up to 15 Billion units are also now available. To maximize health add probiotics to your healthy diet, especially after taking antibiotics, or if exposed to antibiotics through secondary sources such as non-organic meats, or antibacterial hand soap.

Also use prebiotics. Prebiotics are foods that create a healthy environment for probiotics, and include foods such as asparagus, bananas, legumes, honey, artichokes, oatmeal, and red wine. In general, most fiber-based foods like fruits and veggies help create a nourishing environment in which probiotics can thrive. To maximize health, add prebiotics to your healthy diet.